Chest Workout

Incline bench dumbbell press with incline bench flys – 4 sets – 12 reps with press, 15 reps for flys (hold the first 5 at the bottom)

Flat bench dumbbell press with overhead extensions – 4 sets – press; 15 reps, first 10 hold at the bottom, last 5 pumps. Overheads – 12 reps

Seated iso machine side press with iso seated incline press – 4 sets – 10-12 side press with 10 seated press

Iso seated incline press – drop set x1

Iso pec flys – 3 sets – 20 reps with squeezes on the first 10.

Iso pec flys – triple drop set.

What weight I used and link to the exercise explanation:
incline bench press dumbbells – started at 12 kgs, increased to 16kgs
incline flys – started and stayed at 8kgs
Flat bench – started and stayed at 14kgs
overheads – started and stayed at 18kgs
Seated iso side press – started at 5kgs, increased to 12.5kgs each side
Seated iso press – as above – for the drop set I started at 15kg
Iso pec flys – pin weights – started and stayed at 33kgs – for drop set reduced a pin each time.


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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